HIIT SESSION
THE HIIT SESSION – ENGINE BUILDER
Goal: Power + Endurance
Level: Intermediate to Advanced
Duration: 30–40 minutes
1. Main HIIT Circuit (4 rounds)
Work: 40 seconds
Rest: 20 seconds per station
Rest 90 seconds between rounds
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Assault bike or rower – max effort
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Dumbbell thrusters
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Burpees
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Alternating reverse lunges (add a jump for an extra challenge)
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Plank shoulder taps
Push hard through each station — control your breathing and maintain sharp form under fatigue.
2. Strength Finisher – EMOM (Every Minute On The Minute x 8 mins)
Alternate between:
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Odd minutes: 10 kettlebell swings + 10 push-ups
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Even minutes: 12 jump squats
Keep power output consistent. Every minute counts.
